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Before the pandemic, the number of gym memberships was at an all-time high. Now, not so much. "While things have to some extent begun to return to normal and gyms have begun to reopen, many people have begun to enjoy the privacy and convenience of their own homes," Karen Smith said. She is a weight strength expert and certified instructor. What was the result? Many exercisers do not plan to return to the gym.
Benefits of weight training
"Weight training is the biggest convenience, allowing you to train anywhere, anytime," Smith said. "Usually, people only think of calisthenics and cardio, but the options for strength and fitness are endless." All it takes is a small corner and 15 minutes or so, no special equipment.
If you think working out at home is a lot worse than working out at the gym, some trainers disagree. "Weightlifting is a great tool, but it requires coaching, which tends to stiffen and immobilize people," says Mark Lauren, co-author of "Strong and Lean: 9 Minutes a Day for Your Best Body." "Within 15 to 20 minutes of driving to the gym, you could have been doing effective weight training at home, getting a better all-around workout, boosting your metabolism and improving strength, flexibility and endurance."
Ready to give it a try? Lauren's 5 moves to get you started.
Warm up. Stand still for 60 seconds while your heart pumps.
After warming up, do 2-4 routines of 45 seconds each, followed by 15 seconds of rest. Repeat 3 times:
Bend your legs in parallel. Lie on your back with your legs raised and your hips, knees and ankles bent at a 90-degree Angle (knees should be above your hips and calves parallel to each other). Inhale and reach up, raising your arms as high as you can.
Spread your arms over your head in a Y shape. Holding this position, exhale and slowly lower your arms, stopping just before you hit the ground. Then, extend your arms up toward the ceiling and exhale vigorously, constricting your abdomen.
Low drop.Start with the forearm plank support position.Feet hip-width apart.Roll your heels all the way to the left,then turn to the left plank support position with your right hand on your hip.Inhale and lower your hips to the floor.Exhale and lift your hips off the floor.Straighten your back,tighten your hips,lift your chest slightly,and tighten your abs. Switch back to the flat brace and then to the right side. Repeat on the right side.
Squat. Start from a kneeling position with your arms straight and parallel to the floor. Inhale and step your left leg forward at a 90 degree Angle to the floor. You're still on your right knee. Then exhale and move your right leg forward into a squat position with your feet parallel and your knees pointing forward. Keep your waist low and your chest high
Inhale and step back with your left leg first, then lower your left knee to the ground so that you are kneeling on your left knee while your right knee is still at a 90 degree Angle. Then exhale and repeat with your right leg so you're in a full kneeling position.
Cooling: A-frame (slow 6 times on each side). Start with push-ups. To extend your hip flexors, lift your left foot toward your left hand so that your left knee is pressed against your left shoulder and bent at a 90-degree Angle.
Next, transition to calf and hamstring stretches, straighten your left leg, and flex your toes. Returning to the starting position, place your left forearm on the floor so that it is perpendicular to your left hip. Return to starting position and repeat on the right side.